Comparing Nutrients in 7 ounces Sunflower Seeds VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	40% 1159kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	27% 35g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	15.7% 11.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.18% 0.85g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.07g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 2.84g	g per day for Men 19-50 years
Fiber	45% 17g	13% 4.96g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	174% 1562μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.13% 2.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	28.2% 25.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	130% 10.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	23% 0.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	187% 1310mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Boiled Sweet Potato no Skin:

• Dried Sunflower Seed Kernels have 26.4 times more Vitamin B1, 7.6 times more Vitamin B2, 15.5 times more Vitamin B3, 1.9 times more Vitamin B5, 8.2 times more Vitamin B6, 37.8 times more Vitamin B9 and 37.4 times more Vitamin E than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 262.3 times more Vitamin A, 9.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Boiled Sweet Potato no Skin:

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 19.1 times more Copper, 7.3 times more Iron, 18.1 times more Magnesium, 7.3 times more Manganese, 20.6 times more Phosphorus, 2.8 times more Potassium, 265 times more Selenium and 25 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 3 times more Sodium and 16.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 7.7 times more Energy, 367.6 times more Fat, 143.7 times more Saturated Fat, more Omega 3, 377.9 times more Omega 6, 3.4 times more Fiber and 15.2 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Sweet Potato without Skin have similar amounts of Carbohydrate per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled Sweet Potato without Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.